Volleyballexercises for u16

• Short/long.
• Trainer throws balls to the 3 meter line. (positions A + B)
• Player 1 passes the short ball and runs to the middle.
• Player 3 comes in to play the ball.
• Then trainer switches to the other side.
• Player 2 plays the short ball, and goes to the middle.
• Player 1 now goes for the ball on the other side.
• Other players?
• 3 get balls.
• 3 encourage.
• After 10 balls switch groups.
• 2 trainers available?
• 1 trainer makes sure the player in the middle does not cheat by starting too fast. (and keep him/her in the middle).

• Organization:
  • Field B:
    • 2 passers and 1 reserve.
    • 1 playmaker on p2/3.
  • Field A:
    • Defender on 5 and 1.
    • Reserve on p5.
    • Coach serves.
• Execution:
  • Trainer serves.
  • Pass and setup to the non-passer.
  • Attack thus on p3 or p4.
  • Attacker becomes playmaker, passer stays.
  • Spare becomes passer and playmaker becomes spare on p5.
  • P5 passes to p1 and p1 becomes reserve passer.
  • Defended ball is passed to p2.

• Three teams.
• Trainer. (white triangle)
• Players. (red triangle)
• Trainer throws balls towards the backfield.
• Players do not run from the net until the trainer throws.
• Players try to get the ball over the net 3 times.
• Change with 3 new players.

• Exercise to practice posture and movement when playing underhand.
• Players (red circle) shuffle stepping around the pawn in position for underhand play.
• Players then go under the net and play the ball back.
• 10x then change.

• 2 tals.
• Two teams throw the balls over the net.
• On the other side of the net stand 3 teams, and play alternately.
• The ball is thrown to the ball, and is caught by the passing arms, but not yet played.
• Roll the ball back.
• After 2 times change to the next 2 team.
• Variation:
  • Try to play the ball in the box on pos. 3.
  • Stand low, feeling in your arms, play quietly.

• Organisation:
  • Training ring on p4.
  • Players in line on P1 and 1 player on p4.
  • Tr with ball pit on p5.
• Execution:
  • Tr throws on at P2.
  • Player runs in off p1 and plays the ball through the hoop on P4.
  • Catch and put in the bin.
• Variation:
  • Tr on the other side and pass on p5.
  • Now after the pass a setup through the hoop.

• 2 teams make sure you throw the players of the other team.
• You are not allowed to run with the ball, fend off the volleyball way or head on.
• Hitting someone on the ground is not allowed.
• If you are the only player left, you may dribble the ball.

• 2 teams, whoever can move the mat the fastest across the field to the other side.
• They must all stay on the mat.
• Pass the ball overhead.
• A to C.
• C to B. (A runs to the front),
• B to D. (or A, depends on team size),
• D to A. (or C)
• The team that reaches the other side first wins.

• 1 row behind the left or right buildup.
• Everyone with ball.
• Player 1 left or right structure in start with ball diagonally towards pawn for penalty line.
• 1 pawn on the middle of the build-up with 1 player without the ball behind it.
• Player 2 runs diagonally behind player 1 and receives the ball.
• Player 1 makes a 0 pass if player 2 doesn't pass in time otherwise make the change on speed.
• Player 2 shoots at goal.
• Player 1 walks backwards to the pawn in the middle of the build-up to receive the ball and shoot at the goal.
• Repeat until everyone has been there.

• Two against three.
• The third player stands at the back line ready to serve.
• Serving is alternating. Two players agree on who will change in the team to serve.
• One player stays.
• Or if they want to and can keep up with it they can go full steam ahead with the serve.
• The service receiving side has fixed setter.
• Setter goes under the net to switch teams.
• Pace of serving may be increased if it is going well.
• Preference, full smash, and full defend.

• Objective:
  • Develop ball sense, be able to control ball close to your body.
• Everyone has their own ball, can be combined with a warm-up.

• Let the ball bounce on your right fist.
• Up to maximum eye level.
• Arm is stretched out and is almost horizontal.
• Stay in one place as much as possible.
• Later on, alternate bouncing with your left hand.
• Now do the same while following the yellow lines in a certain pattern.
• The person in front chooses the route (watch out for rear-end collisions!); who wants to take this role? (requires even more concentration and a sense of responsibility a la captain's role)

• Play the ball with only your right hand above your head, up to a maximum of 30cm higher than your hand
• Your upper arm is pointed 45 degrees upwards and your forearm 45 degrees in the other direction; this brings your hand above your shoulder again.
• The ball is played mainly with your wrist and forearm; stay in one place as much as possible.
• Later on, alternate with the left hand.
• Afterwards also in pattern.

• Play the ball in a fixed routine for yourself, for example:
• Square:
  • Underhand R, overhand R, overhand L, underhand L, underhand R, ...etc. (change later to the right)
• Cross:
  • Lower hand R, upper hand L, upper hand R, lower hand L, lower hand R, ...etc.

• In teams of four (preferably) with each its own ball.
• Stand in a square; all equally spaced.
• Throw the ball to the next person and catch the ball that is thrown to you.
• First throw underhand and catch underhand; then throw abovehand and catch abovehand.
• Then expand by passing 1 ball.

• Choose a spot opposite the wall.
• Sit in front of the wall with your feet against the wall.
• Play overhead against the wall. (Ball just above eye level)
• Pay attention to the movement of the wrist and a little bit of the forearm.
• The ball will only bounce about 10cm this way.
• If necessary, extend the game by slowly standing up, playing standing up for 10 seconds and then sitting down again.
• Let them play a route along the wall: bounce briefly (10cm) and play overhand (right).
• At the end of the route, take a distance of 2 meter from the wall and keep on playing overhand while walking left until the beginning of the route, close to the wall.
• Everyone in line; if you lose the ball, pick it up and go back to the line.

Trainer throws balls

1. Sv plays set-up
2. Attackers attack over the net. Go and get the ball. On the other side of the net
3. Place ball in ballcarrier
   • Also perform with set-up to position 2
   • Also perform with alternating set-up to position 2 and position 4.
4. Trainer throws 6 balls on different spots.
5. Sv must always return to home position.